B.1.1 Welcome Video + Coming Together: Anatomical & Energetic Reasons to Chant
More than any other video in the training, please watch this video in a quiet space where you can sit alone, undisturbed. This is our opening ceremony. We’ll be connecting to a lineage of teachers through a beautiful opening exercise. Have cushions (and props as needed) nearby to take a comfortab...
Sutra 1.1 Atha Yoga Anusasanam
Only in “the moment of now” can Yoga begin
Covered in 1.2:
-Most injuries occur when we are entering or exiting a pose
-We are all vastly different, down to our bones
-Demonstration of the differences in femur length between two specimens
Covered in 1.5:
-Why perform yoga asana? Where do these poses come from?
-Why too many vinyasa “flows” can be dangerous for students
-How flexibility is often overly emphasized is modern yoga
-We live in a world where more is always better, but this is not always the case in our asana practic...
-Properties of the knee joint: bones, ligaments, joint capsule, synovial fluid
-Fibro and articular cartilage
-Why your knees are like grandma’s fine china
-How to protect the knee in pigeon and pigeon variations
Covered in 2.1
-Introduction to the 24 vertebrae and 4 sections of the spine
-How the spinal curves develop from infancy to adolescence (primary and secondary curves)
-Lordosis and kyphosis
-How the curves of the spine work sympathetically
Covered in 2.2
-What your vertebrae look like
-The parts that make up each vertebra (vertebral body, spinous and transverse processes, and pedicles of the thoracic spine)
-What happens to the intervertebral discs of the spine in flexion, extension, and rotation
-How twists compress the spine...
What the lumbar vertebrae are good at (and not so good at)
Why the lumbar vertebrae are better at extension than the thoracic vertebrae
What’s special about T6, T11 and T12
Why the thoracic vertebrae work best as a team
Atlas and axis and why they’re unique
Inversions and ...
-The erector spinae
-Quadratus Lumborum (QL)
-The abdominal muscles: rectus abdominis, internal and external obliques, and the transverse abdominis
-Scalenes and the SCM
-The intelligence of the breath and the muscles involved
-80% of new students are referred to yoga because of low back pain
-Most of us have weak low back muscles that are also often asymmetrical
-Therapeutic exercises to strengthen the low back:
-Salabhasana variation (opposite arm and leg extend with hands returning to th...
-Sitting up straight may feel like leaning slightly back in space and dipping the chin slightly
-By pressing the pec below the collarbone and turning the head, we can feel a fascial shearing of the the scalenes, SCM and pectoralis
-How the bones of the neck are not a “ball-a...
-3 key bones make up your pelvic bowl:
-Sides: The Ilium
-Location of the ASIS (hip points)
-Location of the iliac crest
-Location of the SI joint (connection to the sacrum)
-Back: The two Ischium bones
-Location of the sits bones (ischial tuberosity)...
-Anatomical difference between female pelvis and male pelvis
-The female pelvis has:
-A wider flared ilium
-A pubic arch that is wider than 90 degrees
-An acetabulum (hip socket) that is more anterior and medial (more forward and in)
-A wider sacrum and...
-The location of gluteus maximus, gluteus medius and gluteus minimus
-The largest muscle in the body by square inch
-The prime mover of hip extension
-The antagonist of the psoas
-Also externally rotates the hip
-Why over-engaging gl...
-The knee performs flexion and extension
-It does not like to rotate
-Many yoga poses ask for external rotation at the hip and flexion at the knee
-Pending students’ anatomy, the knee may find itself in a compromising position in which it’s attempting to externally rotate -...
-The 3 arches of the feet: medial, lateral and transverse arches
-Since we’re always wearing shoes, doing yoga barefoot is an opportunity to reawaken and reconnect with the muscles of the feet
-Demonstration of theraband exercises that wake up the muscles of the feet
-The sciatic nerve is a bundle of nerves originating from the sacrum (low back) traveling under the pelvis, and running all the way down the back of the thighs and calves to the soles of the feet
-Because it is so long, “sciatica” can have many different causes, depending on ...
-The bones of the shoulder girdle:
-The main joint in the shoulder girdle is the glenohumeral joint, which is a ball-and-socket joint
-The ball-and-socket joint of the hip is like an orange sitting inside a coffee cup...
-Recap of the bones of the shoulder girdle: clavicle, scapula, humerus
-The sternoclavicular joint is where your collar bones attach on your sternum
-The acromioclavicular joint is the junction between the acromion (part of the scapula that forms the highest point of the shou...
-Many yoga postures involve external rotation of the humerus and pronation of the forearm and palm
-The 4 muscles of the rotator cuff:
-Supraspinatus: above the spine of the scapula
-Infraspinatus: below the spine of the scapula
-Subscapularis: underneath on...
-When your scapulae are muscularly glued onto your back, you are stronger and better able to support your body weight in yoga
-A muscle called serratus anterior attaches to the medial border of the scapulae and performs this stabilizing action
-Demonstration of “Serratus Push...
-A nerve in your elbow creates the shooting pain you feel when you hit your “funny bone”
-180 degrees of extension between the ulna and the humerus is what’s considered “normal”
-People with hyperextension can extend more than 180 degrees between the ulna and humerus
The heart is the commander of the vascular system; it has has 4 chambers
Half of the heart pumps blood into the lungs for the cleanout process of oxygen to CO2
Half of the heart sends that oxygen rich blood through the rest of the body via the arteries
Arteries carry oxygen...
As humans, we’ve been conditioned to stress
Blood is shunted to the legs and arms so we can fight, flight or freeze
This causes our cortisol levels to rise exponentially
High cortisol levels are linked to fatty tissue
Constant stress means the body is not able to rest or ...
Supta Baddha Konasana
Restorative Downward Dog
Restorative Child’s Pose
Restorative Forward Folds with Bolsters
Restorative Forward Folds with a Chair
Restorative Bridge with a Bolster and a Block